All posts by Savannah Fearns

Wednesday

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Posted 05/23/17 by | 0

SS:

High-hang clean + hang clean

Find a heavy in 13 min.

4 Rounds for time:

15 Strict HSPU

30 RKBS (72/53)

:30 DB or KB waiter carry (same or heavier weight)

:30 other arm (must be unbroken time)

20 min. cap.


Tuesday

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Posted 05/22/17 by | 0

WU:

500m row & dynamic

For Time:

1,000m Row

10 min AMRAP:

100m run

20 AbMat Sit-up

10 Overhead squats (95/65)


Monday

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Posted 05/21/17 by | 0

SS:

Find a Power Snatch + Hang Squat Snatch + Overhead Squat

16 min cap.

For Time 21-15-9:
DB Snatch (Heavy)
Ring Dips

15 min cap. Score weight and time.


Friday

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Posted 05/18/17 by | 0

ST:

5 RM Backsquat  (18 min.)

AMRAP 10:

20 WBS (20/14#, 10’/9′)

40 Double-unders

Mandatory Mob:

Lax ball: ham smash (on box), scap grind, front delt smash, piriformis smash (butt/hip)

Couch stretch, Figure-4

 


Thurs

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Posted 05/17/17 by | 0

ST1:

Find a 5 RM Sumo Deadlift (no touch n go)

18 min cap.

then 2×5 @ 75% of above

ST2:

Find a 5 RM Bench Press

18 min cap.

then 2×5 @ 75% of above


Wed

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Posted 05/16/17 by | 0

Quarter Gone Bad

5 rounds for total reps of:
:15 sec of Thrusters (135/95)
Rest 45 seconds
:15 sec of Strict pull-ups (rx+ DB pinched in feet)
Rest 45 seconds
:15 sec of Burpees
Rest 45 seconds

Post total reps for all five rounds.

ACC:

3 x 10 Bulgarian Split squats (ea. leg)

 


Tues

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Posted 05/15/17 by | 0

WU:

400m Farmer carry

50 ft DB Bear Crawl

foam roll

4 rounds, not for time, in no order:

-25 ft shuttle sprints (x6, down+back=50ft)

-500m Row (Nate, it says row)

-20 GHDSU

-5 Snatch drops (medium/heavy weight. focus on speed)

-15 Unbroken overhead squats (same weight as above)

 


Monday

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Posted 05/14/17 by | 0

SS:

Find a max of the complex, 1 Power Clean + 1 Hang Squat Clean

16 min cap

7 rounds for time of:
21 shoulder presses 75/55
21 deadlifts (same)

*Rx+ hip extensions instead of dl. 22 min cap.


Saturday

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Posted 05/12/17 by | 0

SS:

Find a 2 Rep Max Hang Squat Snatch

17 min. Cap

Partner 13 min AMRAP:

10 Tire Flips (partner A works)

100m Piggy Back Carry (partner B works)

*swap movements each round